We are all aware that time is precious, but equally important is to take care of one’s physical well-being, because as they say: the body is a temple and we must treat it as if it were our own home.
There are those who saynutrition does it all, those who pump it up with gym exercises-eating like there’s no tomorrow-and those who even disregard one or the other.
My studies and experience as a personal trainer have taught me that nutrition is worth little without physical activity and vice versa. They are like pieces of a puzzle that fit together for the well-being of our bodies.
Devoting as little as 30 minutes a day to exercises reduces the risk of metabolic syndrome, which is dangerous to our cardiovascular system, by 50 percent. Let’s find out together what exercises we can do independently even from home to avoid getting stuck in a sedentary life.
The right workout for each of us
Everyone has a different physique, and athletic training affects the type of exercises recommended quite a bit, but let’s explore this topic together.
For the untrained, the easiest way to get some exercise is brisk walking, lasting at least 30 minutes a day. Alternatively, you can do as little as 10 minutes a day of activity, climbing stairs in an energetic way.
Those who are more trained, however, can increase the intensity of their workouts by doing circuits with exercises that involve the whole body, and thus activate several muscle groups at once. A simple and effective method is TABATA, which is 4-minute functional circuit training (20″ workout 10″ recovery), and an example might be this:
- Jumping jacks
- Mountain climbing
- Arm bends
- Sit up
- Skater jump
- Lunges behind
- Reverse abs
- Squat jump
- Arm bends
- Sit up
Repeating all circuits 2 times will give you a full workout, but remember: each one lasts 4 minutes (20 minutes ON workout and 10 minutes OFF rest ).
Physical activity and nutrition: the perfect combination
Practicing physical activity for at least 30 minutes a day increases the blood and oxygen supply to all tissues and especially the heart muscle. In addition, it is instrumental in reducing stress-both transient and long-term-thanks to the release of euphorizing substances involved in mood regulation: the much-famous endorphins.
If you add to motor activity a Mediterranean diet-characterized by the right combination of fruits, vegetables, grains, fish, polyunsaturated fats, and reduced meat consumption-your health will thank you for taking care of it, and you will surely benefit over time as well.
Health starts in the gut: the invisible contribution of probiotics
But speaking of health: remember that wellness starts from the inside, and by taking probiotics regularly , you can safeguard the gut-considered as the second brain-by enjoying tasty foods and drinks, such as yogurt or Kombucha tea .
Obviously, if all these practices are carried out, it is possible to achieve real results for one’s body and be physically well, but it is clear that just taking probiotics , as well as just 30 minutes of sports, without proper nutrition will accomplish nothing.
Keep in mind the rule of no two without three and give your body the importance it deserves.
After all, it will be the dress you will wear all your life.